Better Together

Runners know that fruits, vegetables, and whole grains are good for us because they contain nutrients that fuel our runs and repair our muscles. But many of us might not realize that while each of these foods is individually nutritious, when they're paired with a complementary counterpart, they can provide more bang with every bite.

"Nature put nutrients in foods to act in synergy with each other," says Beth Reardon, M.S., R.D., a nutritionist at Duke Integrative Medicine in North Carolina. "When certain foods are eaten at the same time, their nutrients can work together in a way that provides unexpected health benefits." The following duos (and one trio) are perfect examples of how two (or more) can be better than one.

Food Science: Iron is responsible for transporting oxygen in the blood. Low iron levels can lead to anemia, resulting in fatigue, weakness, and dizziness. The body absorbs as little as two percent of iron from plant foods, compared with up to 25 percent from meat sources. But, says Reardon, eating plant-based iron sources, such as spinach, with vitamin C (a potato contains nearly half your Daily Value, or DV) triggers a chemical reaction that brings those levels nearly in line.

Put It Together: Have a baked potato and baby spinach salad with dinner. Or stir-fry red and green bell peppers (one cup provides about 200 percent of your vitamin C DV) with tofu, edamame, and kale--all good sources of iron.

Food Science: Vividly colored vegetables (red peppers, tomatoes, carrots) are rich in carotenoids, powerful plant pigments that reduce the risk of heart disease. Add a bit of fat, and your veggies get even better, says Steven Schwartz, Ph.D., a professor of food science at Ohio State University. "Fat helps carotenoids become more soluble so they can be better absorbed in the intestine and passed into the bloodstream," he says. Schwartz and his colleagues found that people who ate a salad topped with avocado absorbed up to five times more carotenoids than eating the salad with nonfat dressing.

Put It Together: Top your salad with a little fat, whether from feta cheese, avocado, or dressing. Or saute vegetables in a tablespoon of olive oil or butter.

Rosemary + Beef

What It Does: Reduces compounds in grilled meat that may cause cancer.

Food Science: Researchers at Kansas State University found that the antioxidants in rosemary inhibit the formation of carcinogenic compounds called heterocyclic amines (HCAs) that form when meat, fish, or poultry are cooked at high temperatures. The herb can reduce the level of the potentially harmful substances by more than half.

Put It Together: Add rosemary to dry rubs or marinades, or mix into hamburger meat. Basil, oregano, sage, and mint can also protect against HCAs.Broccoli + Fish + Tomato

What It Does: Slows cancer-cell growth

Food Science: Fish contains lots of selenium, a mineral that raises levels of a cancer-fighting enzyme; broccoli has sulforaphane, a chemical that boosts the same enzyme. When scientists combined the two nutrients, they discovered the pairing was 13 times more effective at slowing cancer-cell growth than when each was consumed individually. Add tomatoes and the news gets better: Animal studies show that prostate tumors grow less in males that eat broccoli and tomatoes in tandem rather than separately.

Put It Together: Enjoy your grilled halibut, salmon, or tuna topped with a tomato salsa and a side of steamed broccoli. Or choose another cruciferous vegetable, such as cabbage or cauliflower.

Oatmeal + Strawberries

What It Does: Lowers the likelihood of stroke or heart attack

Food Science: Oats are rich in antioxidants called phenols, which keep free radicals from damaging LDL (so-called "bad" cholesterol). That's good news because the more stable LDL is, the less likely it is to stick to artery walls and cause a heart attack or stroke. Researchers at Tufts University found that these phenols work even harder in the presence of vitamin C (one cup of sliced strawberries provides more than 100 percent of your Daily Value), making LDL twice as secure as when the oat phenols are consumed alone.

Put It Together: Have a bowl of high-fiber oatmeal topped with a few strawberries. Or instead of the berries, pour a glass of OJ to get the same benefits.

Eat Better

Garlic and fennel both contain compounds that help prevent cancer; fennel can also defuse garlic breath. For more food pairings, visit runnersworld.com/pairs.

Dicey duos

Some meds make healthy foods dangerous.

If you're taking: Allegra or Lipitor For this condition: Allergies or high cholesterolDon't consume: Grapefruit juiceBecause: The fruit reacts with both drugs, reducing Allegra's effectiveness while increasing concentrations of Lipitor in the bloodstream.

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